#F3Swift Preblast – NOT mile repeats

#F3Swift Preblast – NOT mile repeats

Swift will launch at 0515 from the Ballantyne AO at the Vine restaurant.  Post Mud Run, this is a perfect opportunity to stretch out those sore muscles and get back to running without sand in your shorts or mud in your shoes.

Mile repeats are a staple for building endurance with speed, but they can be grueling and intimidating.  How about something shorter, but still a challenge?  We’ll be out at the “Bull Ring” using a unique format for something near Half Mile repeats – 3:15 run at 10K pace, 0:45 jog to regroup.  If you have a watch with a simple timer, set it for 3:15 and countdown / repeat.

Need to figure out 10K-pace – go here http://runsmartproject.com/calculator or here http://www.mcmillanrunning.com/